A. 5 Sets: Max reps Pull-ups.
*Rest 2 min. between sets.
B. AMRAP in 12 minutes:
60 Double-unders
20m DB Overhead Lunge 22.5/15kg
*DB Lunge: Lunge 10m with the DB in the RH and then return with the DB in the LH.
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Attendance Challenge
Attendance has been much lower over the past couple of months – Let’s turn this around!!!Frequency and consistency is the key to improvement and improvements lead to higher levels of motivation. In an effort to light the fires of motivation we have decided to run an attendance challenge. Our Challenge to you all during October is to achieve a minimum of 4 days training per week, each week. Individuals that achieve this will have their names placed in a hat and one person will be drawn out at random to a receive a Coastal CrossFit Shirt & Funky sock Friday pack.Congratulations to Deb for winning the August/September pack. Notice someone missing? Remember we are all better together!!! Share the love and help each other out. If someone is M.I.A reach onto them – a training partner and our community is the best!! Want to see progression? Turn up more frequently:Base line- We recommend a minimum of 3 days a week (this will allow you to see progression and keeps your routine in check)4 Days a week (gets things rolling much quicker)5 days a week is considered 100% attendance (You can be guaranteed those that are performing best in the gym are hitting 5 days consistently).
WOD: Saturday
*Please don’t forget Yoga at 8:00am 10 rounds for time of: 10 Front Squat 70/45kg Run 100m 10 Burpees (over the bar) Run 100m *Reduce the reps of the FS and Burpee by 1 each round 10-9-8-7-6 etc.